Good meat is not only fatty, but also thinner
This article by Chinese nutritionist Dr Li Yuanyuan (Li Yuanyuan) explains how eating meat is not only fatty, but can also help you lose weight and maintain a healthy weight. Let’s find out.
In the eyes of many people, meat is one of the foods that cannot be touched during weight loss because the meat will be “applied directly” after eating, so everyone wants to cut the meat to lose weight. weight as desired. In fact, eating meat will make you leaner, and even those who want to lose weight can eat a little more than usual.
It should be noted that the meat here is “lean meat”, that is, meat with a fat content of less than 10%.
Eating lean meats can help you lose weight for the following reasons:
First, lean meat has a high energy expenditure effect. The energy dissipating effect of food, which is the energy consumed during the digestion, absorption and metabolic transport of food, is part of the energy expended that is closely related to the meal. When your body needs to put in energy to consume the same meal that you just ate.
The draining effects of food vary widely depending on what you eat.
Of the three main energy-producing nutrients (starch, protein, fat), protein has the highest energy expenditure, reaching 20-30% of its capacity.
The second is carbohydrates, the thermal effect of food is 5% to 10% of its production capacity.
The lowest fat is at 5% of its production capacity.
Therefore, by eating “high protein and low fat” lean meat, the human body has to pay a significant amount of “consumed” energy, resulting in a drastic reduction in actual “energy”.
In addition, the yield factor of the protein itself (1 gram of protein = 4 kilocalories) is low, but the feeling of fullness is relatively high, so eating lean meat can help you lose weight and maintain weight. good body shape.
Protein is directly related to muscle mass, if there is a lack of this substance for a long time, the process of protein metabolism in the body will appear the phenomenon of “negative nitrogen balance”, the basal metabolic rate of man decreases. significantly reduced, forming an “easy fat but difficult to lose weight” figure.
After that, it will be difficult to lose weight even if you eat less and you just need to eat a little to feel fat. Therefore, protein supplementation during weight loss is extremely important.
The amount of vitamins that your body consumes will increase during weight loss, and minerals are also easily lost, so it is necessary to supplement during this time.
For example, if you don’t have vitamin B1, even if you eat a lot of meals, your body will still be exhausted or even unable to break down the amount of glucose it absorbs, let alone break down the fat in the body.
Meats with less than 10% fat include tenderloin, lean beef, chicken breast, most fish and shrimp, etc. They are the best choice for losing weight.
Also be careful when cooking, try using steaming, boiling, stewing, and other cooking methods that use less oil.
As for the amount of food to eat, the document “Dietary Guidelines for Chinese Residents (2016)” recommends that the average adult eats 40 to 75 grams of meat, poultry, cattle and fish. shrimp and aquatic products every day.
